You knew more squatting was coming at some point this week…hehe. All jokes aside, it’s not as hard as the last two weeks. The weight is heavier, but the overall volume of work is less. In order to get through all the sets (a MUST!), don’t piddly-fart around during the warm-ups. If you don’t know what piddly-fart means, ask my pops next time you see him.
A. Skill:
Front/Back Squat – 5×4/8 @ 75% 1RM Front Squat, rest 2:00
Explanation: Complete 4 Front Squats @ 75% of 1RM Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
B. MWOD:
Lying Hip Internal Rotation
C. WOD:
4 Rounds f/ Reps –
30s ME Burpees
30s Rest
30s ME KB Swings (53/35)
30s Rest
30s ME Sit-Ups
30s Rest
*Score is total reps of EVERYTHING! One giant number, that’s it!
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